Cycling stresses your body because it breaks down your muscles, and if you continue cycling and stressing your body without rest, you'll eventually burn out*, get injured, or overtrain.
Overtraining and stress are two of the biggest reasons why you're cycling with no power, but the cycling advice doesn't stop here. Legs with no power are also tired legs.
Cycling does get easier the more you do it. Whether you're cycling five days a week or sticking to two or three, you'll find that as the weeks pass you're finding the same journey less of a struggle. And as your fitness level increases, so will your confidence.
Cycling can help change body shape by burning calories and resulting in weight loss or by helping build muscle in the lower and upper body. However, for a dramatic change in body shape, cyclists will need to add strength training, especially if they're looking to increase power for speed over shorter distances.
Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved.
Besides being a recreational activity, cycling is an excellent cardio workout that helps one shed weight and lose belly fat.
Cycling is great for toning the lower body, particularly the legs. The hamstrings and quadriceps are two of the most targeted muscles during a cycling workout, as they play a huge role in pedalling. The hamstrings are positioned at the back of your thighs (the posterior) and are involved during the upstroke motion.
Cycling 20km A Day Weight Loss – What To Expect
The average rider would burn somewhere between 450 and 1500 calories per hour while cycling. (Source) More normally, the figure would usually be somewhere between 500 and 900. This depends on a range of factors, including: The intensity of the ride.
Minimum of 3 rides a week: To make sustained improvements, you should ride at least 3 times a week. This is only the minimum amount, and you may choose to ride more often. Don't overtrain: Different riders respond differently to varying levels of training.
Tired, heavy legs after cycling? You may be pushing yourself too hard too soon. It's easy to tack on too many miles or do too much intensity (such as cycling intervals) in a week because we don't feel like we need to take a break—until our body tells us otherwise through heavy, tired legs from cycling.
Go slow, be patient
You can lose up to 2kg in the first week of weight loss because your body's water and glycogen stores diminish. Then you start to lose fat and this happens far slower. “It depends a little bit, but you're probably looking at 300-400g per week,” he says.
Numerous studies reveal that you shouldn't hop into the shower right after intense exercise. Cool down after a workout first and wait until your heart rate and body temperature stabilize. This should take about 20 to 30 minutes, assuming you're just sitting around. Water temperature is also a factor.
Showers are best after a ride so that you can gently turn up the heat every 30 seconds until you have completely drained the hot water tank, your back is bright red and you are forced to get out.
Feeling sore after a hard ride is normal—even if it shows up a day or two after you've stopped pedaling. Delayed onset muscle soreness describes the achy sensation you feel 24 to 48 hours after exercise, the cause of which is still not exactly known.
Toning Your Thighs
While riding an exercise bike will not directly reduce fat on your thighs, it will help you tone your thigh muscles. Since cycling is a leg-focused exercise, it will help form stronger and toned legs.
However, cycling won't give you a bigger butt, but it can give you a better body due to its cardiovascular and muscle-building benefits. Cycling works your legs and glutes, especially when you're climbing, but it doesn't stretch enough or provide enough resistance to build big muscles.
Riding builds heart and lung strength, so you can get leaner. High-intensity cycling increases your heart and lung capacity, says Gottschall. Better cardiovascular fitness makes you a better fat burner. It also means you can ride faster for longer, and burn more calories.
As a general rule, the average person should start seeing noticeable results after one month of using an exercise bike as part of their regular routine. Exercising is a long-term commitment, so don't be discouraged if you can't see results straight away.
Exercising on the bike for at least 30 minutes a day will build up your cardiovascular and muscular endurance. By putting in consistent effort, you'll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides.